Monday

Part A
Back Squat, rest 2:00
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
* Deload week - keep it light and easy
* If you are following both the Weightlifting and Muscle Endurance Specialties complete 8 total sets - 2 at each percentage
* Only complete if you are NOT following the Athlete Program

Part B
Accumulate
100m Back Rack Walking Lunge @ light
- Every Time you Break -
1:00 Rest

Part C
4 RFQ
10 Weighted L Leg Goblet Box Pistol
10 Weighted R Leg Goblet Box Pistol
20 Goblet Squat @ same weight
1:30 Rest
* Demo - https://www.youtube.com/watch?v=NkBk9iRwmTA

Part D
Goblet Cossack Squat, rest 1:30
3 x 20 @ moderate
* Much come back up to full extension before the next rep

Tuesday

Wednesday

Part A
E3M for 15:00 (5 Sets)
15 Push Press @ 65 - 75%
* Reps don't need to be UB, but stay inside the percentages, lots of rest so stay heavy-ish
* If you are following both Muscle Endurance and Weightlifting Specialty Program complete 20 reps each set
* Only complete if you are NOT following the Athlete Program

Part B
3 RFQ
12 Front Raise @ light
0:30 Front Raise Hold
1:30 Rest
Keep fighting on the Hold - if 0:30 is easy, you should go heavier

Part C
Barbell 'Z' Press, rest 1:30
3 x 15 @ light
* Keep moving consistently

Part D
Alt DB 'Top Down' Upright Row, rest 1:30
3 x 20 @ moderate
* Hold one DB at the top while you row the other

Thursday

Friday

Part A
Strict Wide Grip Pull Up, rest 1:30
5 x 10
* Use a band if you cannot complete 10 reps UB - park the ego and get the Muscle Endurance gains
* If you can hit more than 10 UB add weight

Part B
4 RFQ
10 Supine Bent Over Row @ moderate
10 BB Bicep Curl @ moderate
1:30 Rest
* You will need separate Barbells

Part C
Single Arm Banded Lat Pull Down, rest 1:30
3 x 15 e/s
* Demo - https://www.youtube.com/watch?v=Vo4OmlokyEw
* Only complete if you are NOT following the Athlete Program

Part D
Accumulate
100 Ring Row
- Every Time you Break -
1:00 Rest
* Aim for large sets

Saturday

Part A
Narrow Grip Bench Press, rest 1:30
5 x 10 @ moderate
* Keep the grip just outside your torso and it bar should touch a little lower on your torso - it should be more Tricep

Part B
Tempo DB Bench Fly, rest 1:30
4 x 15 @ light
* Tempo = 3120

Part C
4 RFQ
10 Diamond Push Up
10 Tate Press @ moderate
1:30 Rest
* Superset movements

Part D
3 RFQ
15 Tricep Bench Dip
1:30 Rest
* Legs straight or bent or elevated
* Only complete if you are NOT following the Athlete Program